Low Row 230x8, 250x8, 8 (stacked the low row...I cant recall the last time I stacked a low row machine)HS 1-arm row 90px15, 115px15, 135px15, 15Close Pull w/ stretch 160x15, 13, 11Deadlift 315x20, 16 - This SUCKED!!!!! I should have gotten 20 on the 2nd set but my suboccipital neuralgia re-surfaced. I hit the floor when done...hoping my head would not explode.

fdb with twist if u mean at top turn them in like a flye finish hell yeah great movement been doing them for yrs,,,,

Yes, thats what I am doing. I am finding that turning the hands in more than parallel to one another (i.e. pinky in farther than thumb position) tends to bother my left shoulder.

Ok...so I am trying to play catch-up with log since coming back from Az. I did enjoy the trip, but didn't get to exactly follow my eating like I wanted. No worries, looks like I am just holding some water. I actually have been getting stronger with doing this routine. Usually I am dropping routines after 3 - 4 wks out of boredom. So far, this is working pretty well.

Fri 9/14Reverse Bar curl - 60x15, 12, 10 (pain in elbow/brachioradialis area is not as bad as it has been...good sign)Cybex Straight bar pushdown #12x15, 14, 10, 8 (different machine than what I am used to)Precor Preacher Curl 90x15, 13, 9 (not the same machine as usual, but the set up was same and weight felt about the same)Dips +60lb x 8, 8, 8 (have to find a good 2nd tricep exercise - still 3 sec drop)Bar Curl 80x8, 7Incline Tricep extension (30deg?) 75x15, 12, 10

** Again, everything that is the same as last workout, with regard to equipment, went up. Happy about that

** I ended up chatting with a few people I knew so the leg workout was longer than usual. Knees were not as sore either afterwards. Still using the knee wraps during the workout.

Mon 9/17Low Row 265 x 8, 6, 5Hammer Strength 1-arm row 145p x 15, 15, 15, 15 (what the heck?? I have never done that much)Close pull 160 x 15, 14, 12Deadlift 345 x 15, XX (well, this pissed me off. I got two reps into my 2nd set and just didnt feel right. Actually felt my SI joint move. Am kind of freaked that it might be something disc related. Was thinking I would wake up this morning with pain down the leg. I think its SI and/or a facet issue. Pain in the low back is down around L5 and just lateral to the vertebra. So I think I might chill on the deads for a bit. I want this gone by Saturday so I can squat.)

Was pissed off enough last night to finish off the pizza from sunday, have a bowl of chips, and a small bowl of M&M's. Prepped all my food from grocery shopping and started off the day back to normal.

30 mins on stair climber following a nice cup of coffee and a Lipo-6 capsule. Off to work for a couple of hours, then chest and calves. Update to follow.

Yes, thats what I am doing. I am finding that turning the hands in more than parallel to one another (i.e. pinky in farther than thumb position) tends to bother my left shoulder.

Ok...so I am trying to play catch-up with log since coming back from Az. I did enjoy the trip, but didn't get to exactly follow my eating like I wanted. No worries, looks like I am just holding some water. I actually have been getting stronger with doing this routine. Usually I am dropping routines after 3 - 4 wks out of boredom. So far, this is working pretty well.

Fri 9/14Reverse Bar curl - 60x15, 12, 10 (pain in elbow/brachioradialis area is not as bad as it has been...good sign)Cybex Straight bar pushdown #12x15, 14, 10, 8 (different machine than what I am used to)Precor Preacher Curl 90x15, 13, 9 (not the same machine as usual, but the set up was same and weight felt about the same)Dips +60lb x 8, 8, 8 (have to find a good 2nd tricep exercise - still 3 sec drop)Bar Curl 80x8, 7Incline Tricep extension (30deg?) 75x15, 12, 10

** Again, everything that is the same as last workout, with regard to equipment, went up. Happy about that

** I ended up chatting with a few people I knew so the leg workout was longer than usual. Knees were not as sore either afterwards. Still using the knee wraps during the workout.

Mon 9/17Low Row 265 x 8, 6, 5Hammer Strength 1-arm row 145p x 15, 15, 15, 15 (what the heck?? I have never done that much)Close pull 160 x 15, 14, 12Deadlift 345 x 15, XX (well, this pissed me off. I got two reps into my 2nd set and just didnt feel right. Actually felt my SI joint move. Am kind of freaked that it might be something disc related. Was thinking I would wake up this morning with pain down the leg. I think its SI and/or a facet issue. Pain in the low back is down around L5 and just lateral to the vertebra. So I think I might chill on the deads for a bit. I want this gone by Saturday so I can squat.)

Was pissed off enough last night to finish off the pizza from sunday, have a bowl of chips, and a small bowl of M&M's. Prepped all my food from grocery shopping and started off the day back to normal.

30 mins on stair climber following a nice cup of coffee and a Lipo-6 capsule. Off to work for a couple of hours, then chest and calves. Update to follow.

Couple of things...I melted down TWICE because the pens I had went dry and some asshole was hogging the smith machine I use. I did some abs but was so out of my focus that I didn't finish. Hopefully Friday will be a better day with Arms. I am almost ashamed to admit this, but I might give some crossfit training a try for about 6 - 8 weeks to see how it feels. Then, when I come back see how my strength has maintained itself. I will decide by the end of the month.

Couple of things...I melted down TWICE because the pens I had went dry and some asshole was hogging the smith machine I use. I did some abs but was so out of my focus that I didn't finish. Hopefully Friday will be a better day with Arms. I am almost ashamed to admit this, but I might give some crossfit training a try for about 6 - 8 weeks to see how it feels. Then, when I come back see how my strength has maintained itself. I will decide by the end of the month.

CHANGEUP SOUNDS GOOD,,,,BUILD WILL BE SAME I BET AND GIVES U DIFFERENT APPROACH

Sorry guys....I suck at the latest updates. I actually ended up starting the 'cross fit' stuff this week and I have been BEAT. This past weekend was nephews birthday party so I was gone. So, lets do some catching up :

** The thing didnt get hard until about the 3rd or 4th one. My legs were like sand bags. I couldnt get more then 6 - 8" off the ground towards the end. I was just sweating my ass off after this.

Finish up with 200lb Prowler pushes for 40yds 3x (in between 2 other people)

I was shooting the shit with a friend of mine who owns the gym after all this. I actually felt like I had a ton of energy. I almost could have gone to the gym and worked out. He suggested I just see how I feel later. Yep, have to say he was right. I went home, walked my dogs, sat down to eat, came on GetBig and it hit me. I slept for an hour. Woke up and didn't feel tired...but felt SUPER rested. That night I fell asleep about 1 1/2hrs before I normally do.

9/26

Woke up SUPER hungry. Only thing that is really "hurting" on me is my right knee. I have an old meniscus injury (medial) as well as the beginning of some chrondromalacia patella. Fun stuff!!!

Workout: (NO I will NOT refer to it like the CF drones do - WOD. FUCK THEM)

100% Body weight deadlifts (205lbs)

50% Bodyweight Power Cleans (95lbs) - lighter due to the fact I haven't done them. I have done hang cleans only in my life.

70% Bodyweight Bench (135lbs) - Again, lighter due to the fact that I am learning powerlifting form and I have a previous pec tear. I can't recall the last time I actually did flat bench.

Perform in a circuit fashion (one after another). Started with 10 reps working down to 1 rep.

Total time : 16:38

I was half assing it trying to conserve energy and got called out on it about half way through. I then got a 'rush' if you will and felt that tunnel vision that I hadn't felt in a long time. Focus solely on what I am doing, envision the 'set' quickly before I do it. I actually was jogging back to the first set up after that.

Hopefully people will still follow this...I will throw some pics up this weekend....promise.

each station (except prowler) was to be done for 45 secs. then a 20 sec break. My shoulders were TRASHED by the end of it. During round 9 I was near puking. I did not, much to the dismay of my buddy who runs the gym.

I wake up each day STARVING. This afternoon about 40 mins after my 3rd meal I was starving again. I am NEVER like that. Cant wait to see what tomorrow brings as my Fri and Sat workouts are supposedly my killer days (following tonights cheat meal)

Sitting here with my coffee and my shoulders are more sore than any bodybuilding workout I have done. I also have noticed that I am not breathing as deep this week. I used to take my dogs for a walk and it wasn't so much getting out of breath as it was a feeling of not getting enough oxygen in. Probably doesn't make sense...but this week I feel like I don't need to breath as deep. Very weird.

Start with 1 pull up, then run 125yds, then 2 pull ups run 125yds, repeat...

This morning (9/29) my back is on a nice soreness level I would equate with a good back workout. I was so hungry last night that instead of having my usual 7oz hamburger I said fuck it and was going to have steak. So, when at Costco I picked up a package of Beef Tenderloin Filets and had a nice 12.5oz steak. Woke up this morning AGAIN starving. WTF???

Start with 1 pull up, then run 125yds, then 2 pull ups run 125yds, repeat...

This morning (9/29) my back is on a nice soreness level I would equate with a good back workout. I was so hungry last night that instead of having my usual 7oz hamburger I said fuck it and was going to have steak. So, when at Costco I picked up a package of Beef Tenderloin Filets and had a nice 12.5oz steak. Woke up this morning AGAIN starving. WTF???

30on/15off (meaning perform the exercise in the controlled fashion for 30 seconds, then rest 15 secs, then move to next station)

5 rounds of:

Deadlift 185lbs

Hammer on tractor tire

50lb Prowler push (just for 50yds, no time)

Rope machine "lifts" (pull rope up rather than down)

18lb Medicine ball throw downs

Close grip pullups

Tractor tire flips

Rest 15 mins (because my heart was going to explode)

THEN:

30on/15off

5 rounds of:

Bench 135lbs

18lb Medicine ball throw against wall - chest high

50lb Prowler push (just for 50yds, no time)

Rest station

I came home and took dogs for a walk. They dragged ME on it. I ate my normal meal (shake + pineapple) and 10 mins afterwards I was HUNGRY as fuck. I went and took a nap. Don't recall even feeling like my eyes were closing...an HOUR later I woke up groggy.

I am so thankful that I have an off day tomorrow. Looking forward to some Chips Ahoy Chewy Chocolate chip cookie with bits of resee's peanut butter chips in them.

Here is a pic from yesterday at Mom's house (before any smart ass comments about bathroom decor..lol). Pellius is calling me a fat ass...looks like I need to hit the gym a little more (and then the tanning bed 3x a day)

Here is a pic from yesterday at Mom's house (before any smart ass comments about bathroom decor..lol). Pellius is calling me a fat ass...looks like I need to hit the gym a little more (and then the tanning bed 3x a day)

solid,,pretty thick way moreso than ghpellius....dude condtion is good hard abs,,,impressive,,,

By round three I was sucking wind...BAD. The front squats are the bane of my existance. Always have been. I did them with the grip position that would be used for the thrusters (i.e. wrists in extension, elbows up as high as I can)

I finished in 29:29. I was toast. I couldnt lay on the ground in ANY position. Shoulders cramping, back cramping. My shirt was soaked like I had just taken it out of the washing machine. Thing is, as soon as I catch my breath and 'cool down' I have a HUGE endorphin feeling. Then go home and feel like warmed shit. I don't even think I will see then end of the MNF game tonight. My eyes are already starting to feel heavy.

HOLY SHIT....the first two things were nothing. About the 4th time I was getting 10 reps on squats, sucking wind for about 3 - 5 breaths, then finishing set. Then about the 5th/6th run I couldnt even run...I had to walk. Couldnt lift my legs. The last round ( was absolutely brutal. I had 2:26 left in the 30 mins and knew it was going to be tough. My last run was everything I could give. I damn near puked on the way back.

I am sitting here typing this and my legs are DESTROYED. I am worried about what is going to happen tomorrow. I am winding down so much...won't even be able to finish watching the game tonight. I had a 1/2lb double cheese burger, 6oz chips, 5oz M&M's, and 3 Costco chocolate chip cookies. I am still hungry.